30 Days of Sweat Challenge!

IT’S JULY 1ST GUYS! If you follow me on IG (@noelleacostafit), you know what this means… my 30 Days of Sweat challenge is HERE!

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For the month of July, share your photos from your daily workouts with the hashtags #HelloSweat and #NoellesArmy and/or post them to my Facebook page!

You can be hiking, hitting the weight room, crushing it in a Barry’s Bootcamp or SoulCycle class, following my workout videos (on YouTube this weekend!!), whatever! Just get out there and SWEAT.

At the end of the month, I’ll announce the winner(s). What’s the prize? A Hello Sweat tank, HS tote filled with fun healthy, fit goodies, and and a FREE month of training (a $400 value!)

HELLO JULY. HELLO FIT BOD. HELLO SWEAT.

French Toast… The Key To My Heart – A Beginner’s Guide to Flexible Dieting

Like I’ve mentioned before, when I first embarked on my path to a fitter, healthier me, I stuck to an old school, cookie-cutter diet. (which the term “cookie-cutter”, in fact, was utterly deceiving since no cookies were consumed during this time).

Well, this diet lead me to binge. A lot. And I did some metabolic damage as well. Not to mention the feelings of disappointment and failure that followed.

And then I discovered flexible dieting <3

I may look a little crazy when I break out my food scale constantly to measure my food, but guess what? THIS IS WHAT I GET TO EAT

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All of this fits my daily allotted macros (I track my proteins, carbs and fats with MyFitnessPal). The key to seeing results WHILE enjoying the foods you love is CONSISTENCY and MODERATION. This doesn’t mean I eat Pop Tarts all day every day. If I feel like one, I make sure it fits my macros. Prepping your meals ahead of time will help you stay on the path to fit-foodie success.

Now it would be just cruel of me if I ended right here without giving you the recipes for these… so here you go :)

P.S. They are SUPER easy to make. I made both of these in less than 30 minutes

French Toast Sammich

2 slices cinnamon raison Ezekiel bread

100 g egg whites (measured raw)

1 tsp cinnamon

1 packet stevia to sweeten (I mixed this and cinnamon when cooking the egg whites)

Walden Farm’s pancake syrup

Calories: 218 P: 17g C: 38.8g F: 0.2g

<3 <3 <3

Southwest Bun-less Turkey Burger 

4 oz 99% fat-free ground turkey

1 tablespoon bell pepper

1/4 cup organic black beans

1 tsp Flavor God Everything Spicy

A dash of Mrs. Dash Southwest seasoning

1 tablespoon guacamole

1 tablespoon pico de gallo

1 Babybell light cheese

6 organic stone ground blue tortilla chips (Trader Joe’s)

Calories: 363 P: 40.9G C: 26.4G F: 13G

You can also enjoy the foods you love while achieving your fitness goals. Send me an email for coaching noelleacostafit@gmail.com or fill out the “online Fitness Coaching” tab above

Fit Girl on the Go – What’s in my bag?

image1As a busy girl on the go, I always keep my tote packed with my daily essentials. Whether I’m moving from work to the gym, to the neighborhood coffee shop to work on client plans, or filming workout videos, I make sure I’m prepped for success!

Here’s what I’m packin':

Meals! I meal prep every week so I don’t fall off track with my diet

Speaking of food… a Quest bar or Lenny & Larry’s Complete Protein Cookie!

A notebook (which I’m sure my clients hate since I tend to write down new butt-kicking workouts in here :) )

B-Force Bands – for my workouts on the go

Sweet Sweat – because.. Hello Sweat!

Beats by Dre Solo

EOS chapstick

Cell KEM by Evogen Nutrition – for my baby muscles to recover

My favorite sunglasses

Tarte sunscreen – so so important to protect your skin especially during these hot summer days!

Fitbit Charge HR – bring it on 10k step challenge

Planning ahead and being prepared is essential to achieving your fitness goals! Here are my top 4 tips for success:

1. Pack rat? Prep your meals and whatever items you need to help motivate you and keep you on track. I always carry my meals for the day, lots of water, and a change of clothes for the gym. Packing your gym bag will help you go straight to the gym instead of straight to the couch!

2. Always eat something before you leave the house. Really. For me, leaving the house on an empty stomach makes me haaangry and more likely to stop at the drive-thru. By leaving with some food in my tummy, I make smarter decisions and am in a much better mood!

3. BFFs that train together get fit together! Reaching your fitness goals is much more fun with a BFF by your side! All I can say is, accountability! You’ll motivate each other and transform together.

4. Have fun! Your fitness journey doesn’t have to be restricting or feel like a task. If you like sweating it out with pilates, cycling classes, or hitting the weight room or outdoors, do it. Just get out there and SWEAT. And food? Track your macros and enjoy the foods you love in moderation. It IS possible to achieve your goals and STILL enjoy Oreos.

Want to know how you can follow a fun, flexible diet and workout plan? Send me an email! noelleacostafit@gmail.com or fill out the form in the “Online Fitness Coaching” tab

Oh My Quad… Noelle Acosta Fit’s Leg & Butt Workout!

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Holy cow.

Went to the gym today with a PURPOSE. To kick my own booty!

This workout kept my heart rate high and focused on toning my legs, specifically hamstrings and glutes.

Here’s what I did today:

Romanian Dead lifts – 3 sets, 12-15 reps

Single Leg Extensions – 2 sets,  12-15 reps on one leg, then other leg right after, then add 10 pounds and do both legs to failure–all back to back!

Good mornings to deep squat – 3 sets, 12-15 reps

Cable glute kick backs – 3 sets, 12-15 reps

Lying leg curls – 2 sets, 12-15 reps on one leg, then other leg right after, then add 10 pounds and do both legs to failure — all back to back! 

Barbell hip thrusts – 4 sets, 12-15 reps

Side leg press – 3 sets, 12-15 reps

Lunge pulse – 3 sets, 12-15 reps

GHD – 3 sets to failure (if you don’t have a GHD at your gym, can use lat pull down machine with step in front of you for assistance or use a partner to hold down your ankles)

Resistance band side steps – 3 sets, 12-15 reps on each side

Ball curl ins – 3 sets, 12-15 reps

I’ll be launching my YouTube channel soon and will be announcing a FUN challenge for you all to take on! 4 winners will receive a prize! Stay tuned by following me on Instagram and Twitter @noelleacostafit and subscribe to my blog!

12 Minute Fat-Blasting Ab Workout

This evening I was crunched for time at the gym (no pun intended).

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I walked in, filled up my water, and as I was stretching, I was thinking of a quick workout that would get my heart-rate high enough to target that fat-burning zone (for me personally, I try to keep my heart rate above 155–but this is tailored to my body type. Keep in mind that this number differs from person to person!)

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photo by Tri Nguyen Photography

Here’s the workout I came up with today! And whew. Kicked. My. Butt.

I’m surprised I left the gym in one piece.

I dare you to tag a friend and try this workout!

Do exercises back-to-back. Once you finish last set, rest for 60-90 seconds. Repeat 3x

10 BURPEES

15 LEG LIFTS ON BENCH

15 BALL PIKES

15 WEIGHTED CRUNCH ON YOGA BALL (USE DUMBBELL OR MEDICINE BALL)

15 EA BICYCLE CRUNCH

15 EA RUSSIAN TWISTS

15 BOX JUMPS

Now get sweatin’ :)

Noelle Acosta Fit’s Grocery List – Nom

I saw this awesome quote recently… (If you are easily offended by curse words, scroll past it)

image1Haha, but really though. I used to stick to a cookie-cutter diet and often times fail. I would fall off pretty frequently and BINGE. Even on foods I never really cared for!

And then after recovering from some metabolic damage, I was introduced to the wonderful, tasty world of IIFYM. For those of you who don’t know what IIFYM stands for…”If It Fits Your Macros”.

By following this flexible dieting approach, I can enjoy the foods I love in moderation and STILL see results. This allows me to maintain consistency, happiness and get rid of that hangry feeling.

This doesn’t mean I eat pizza, donuts, ice cream, cookies, etc. all day. What it means is that if I feel like having something like this, I can have it. I still eat very clean but throw in an Oreo every day because it fits my glorious macros.

Here’s a snapshot of what I shop for when grocery shopping!

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  • Egg Whites
  • Egg White Patties (for when I can’t wake up in the morning)
  • Turkey Bacon
  • Chicken
  • Flank Steak
  • Ground Bison
  • 99% Fat Free Ground Turkey
  • Ahi Tuna
  • Orange Roughy
  • Siggi’s yogurt
  • Unsweetened Almond Milk
  • Strawberries
  • Blueberries
  • Raspberries
  • Bananas
  • Acai
  • Grapefruit
  • Coconut Water (Harmless Harvest)
  • Sweet Potatoes
  • Multigrain Belgian Waffles
  • Barbara’s Bakery Shredded Multigrain Spoonfuls
  • Cinnamon Raisin Ezekiel Bread
  • Country Potato Buns
  • White or brown rice
  • Brown rice or whole wheat penne pasta
  • Red potatoes
  • 98% Fat Free Alexia Crinkle Cut Fries
  • Rice cakes
  • Almond butter
  • Raw, unsalted pistachios
  • Raw almonds
  • Oreos
  • Lenny & Larry’s Complete Cookie
  • Quest Bars (Cookies and Cream or S’mores)
  • Arctic Zero Ice Cream
  • Asparagus
  • Zucchini squash
  • Yellow squash
  • Broccoli
  • String beans
  • Baby bok choy
  • Rainbow carrots
  • Kale
  • Spinach
  • Mixed baby greens
  • Cauliflower
  • Artichokes
  • Avocados
  • Organic cherry tomatoes
  • Cucumbers
  • JUST ANY GREEN VEGGIES, NOM
  • Sriracha
  • Walden Farm’s syrups
  • Green tea
  • Goat cheese

 The list can go on. You get the idea.

If you want to change your eating habits and adapt a FUN, healthy and enjoyable lifestyle, send me an email or click the “Online Fitness Coaching” tab at the top! I only have a few spots left for my June 4 and 8 WEEK BIKINI BOD programs!